Swing, Clean / Press Ladder

Thursday AM weight 135.0
7:15 Bikram yoga
9:30 KB


Warm up 40 2 hand swings 1 min. work, 1 min rest x 3 sets = 6 min.

Work sets

8 dbl clean/press w/12kg's, 30 sec. work, 30 sec, rest x 10 set = 10 min.
Swing/clean/ press ladder, 2 min work, 1 min rest, x 5 sets = 15 min. (see video)

12/12 one hand swings, 3 min work, 1 min rest x 3 sets
10/10 one hand swings, 3 min work, 1 min rest x 1 set
16 min.

Total workout 47 minutes

Well, after doing double cleans today I realized that I messed up my shoulder last week because of double cleans, not snatches!

Wednesday AM weight 134.6
11:00am 45 min walk
1:00 KB snatch

I alternated 100 reps swing combination sets (1 w/12kg, & 4 w/16kg, Marla's Combo), with snatch sets

100 rep swing sets 2.5 min work, 1 min rest x 5 = 17.5 min

Snatches

10/10 x 5 x 2 sets w/12kg (100 reps), 5 min. work, 200 snatches (200 points)
8/8, 8/8, 9/9 x 2 sets w/16kg (50 reps), 3 min work, 100 snatches (200 points)
10/10 x 5 sets w/ 16kg (100 reps), 5 min work, 100 snatches (200 points)

All sets done w/1 min rest periods 30 min total (600 points)

Total workout 48 min.

Snatch points to date, 6568 + 600 = 7168 total